Bodyweight Basics V / Workout Four

Workout overview

1. Pistol squats

2. Bulgarian split squats

3. Calf raises

4. Jumping squats

Warm-up

1. Pistol squats
3 sets with 3 min rest

Week 2	Week 3	Week 4	Week 5
6 reps	6 reps	7 reps	7 reps

2. Bulgarian split squats
3 sets (each side) with 3 min rest

Week 2	Week 3	Week 4	Week 5
12 reps	13 reps	14 reps	15 reps

3. Calf raises
3 sets with 2 min rest

Week 2	Week 3	Week 4	Week 5
25 reps	26 reps	27 reps	28 reps

4. Jumping squats
2 sets with 2 min rest

Week 2	Week 3	Week 4	Week 5
15 reps	16 reps	17 reps	18 reps

A. Kneeling hamstring stretch

B. Lunge stretch

C. Straddle stretch

Cool-down
Perform 2 rounds without rest

Exercise	Duration
A. Kneeling hamstring stretch	60 secs ea
B. Lunge stretch	60 secs ea
C. Straddle stretch	60 secs ea

Exercise	A. Kneeling hamstring stretch	B. Lunge stretch	C. Straddle stretch
Duration	60 secs ea	60 secs ea	60 secs ea

A. Kneeling hamstring stretch

B. Lunge stretch

C. Straddle stretch

CONGRATULATIONS!